Workout Plans for Women ?

I've been trying to find a great workout plan for my friend just as good as the ones we have here. Does anyone know where can I find workout plans for women? All I have found so far is 2-3 TIPS-crap-plans...

I imagine circuits would be the best thing if she doesnt really want to get bigger with reps of 15-20. She'll activate the slow twitch muscle fibers rather than fast twitch. Keep a routine for six weeks and shift to something else, maybe switching the muscles from each group to isolate. She could do supersets more than anything within a circuit as itll keep heart rate up and aid in overall tone.

Women can't bulk up, not without the help of testosterone boosters or injections. One of the major issues with work out routines design for woman is the idea that they should stick with 15-20 reps. Women should be encouraged to go heavier, you just need to explain to them that its biologically impossible for that to happen. No reason for women not to engage in 8-10 reps and they should do compound exercises like squats and dead lifts.

Diet is also key. women can eat less than men and go as low as 1200 calories a day.

Supersets and circuits are very good, just don't be afraid to up the weight. Metabolic Strength training would most likely be the best.